{"text_format":"3","workbook":"xlsx","n_sheets":3,"sheets":["READ THIS - INSTRUCTIONS","Weeks 1-9 (Single Factor)","Tonnage Calc (do not change)"],"not_rendered":{"defined_names":1},"read":"whole","date_system":"1900"}

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["BILL STARR 5x5"]
[{"$nulls":4},"A Base Version for Novice to Intermediate Lifters"]
[{"$nulls":4},"Linear Pre-Periodization"]
["Table of Contents on DIY Strength Training Website",{"$nulls":4},"DIY Strength Training Version of MadCow Beta 0.4"]
[{"$nulls":3},"www.DIYStrengthTraining.com"]
[]
[]
[]
[]
[]
["Click Here to watch my video instructions <<<<"]
[">>>> Click Here to be notified when/if I updated this spreadsheet "]
["Introduction:"]
[]
["Link to Program Description"]
[]
["This program is a template designed to match the program description linked above."]
["It is not intended as a stand-alone, this is all just some raw estimation that would give a general trainee"]
["with a few years of experience a look at how the weights might be arranged.  In reality he will"]
["be estimating and resestimating as he runs through the program to peak everything at the right time."]
["Obviously, given that this is all very general, someone who does this program even once will be able to set"]
["themseleves up much better in the future using even very limited experience, their brain, and a pencil rather"]
["than hoping all the assumptions I made here actually work for them.  Hopefully that's clear."]
[]
["I will also note that this is not a 9 week program, you continue making increases for as long as you are"]
["able to.  If you read the Program Description, you already know that.  I only included 9 weeks to make this simple"]
["and compact.  It's meant to sketch out the program and clarify the progression and is not meant"]
["as a substitute for 5 minutes of reading.  If you are investing yourself in this program over a series of weeks and"]
["care about your progress, it likely makes sense to read the damn description and make sure you have it right."]
[]
["Instructions:"]
[]
["Only change yellow cells.  Do not alter the Tonnage Calc worksheet."]
[]
["Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max."]
["These estimats are more accurate with lower rep tests and lifters who train using lower reps"]
["i.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy."]
[]
["Set Interval is the percent change between sets based on the top set of the day for a given exercise."]
["The lower this value the less space between sets (i.e. higher workload and more density) the greater"]
["the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on top sets)"]
[]
["Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM).  Basically a proxy for workload."]
["i.e. Weight Used X Reps = Tonnage.  The cutoff is to make the calculation more relevant and not count light sets"]
["towards the total since the impact from very light work is not going to be significant (this is common in practice)"]
[]
["Obviously most people will need to round the weights.  If you want to train by percents and be more precise with weight"]
["selection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensive"]
["microchain solution.  Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently smaller."]
["Microloading and Fractional Plates",null,null,"DIY Strength Microloading Technique"]

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["www.DIYStrengthTraining.com"]
[null,"Test Weight","Reps (<12)","1RM","5RM"]
["Squat",315,5,{"$f":"(B3)/(1.0278-(0.0278*C3))","v":{"v":354.4104410441044,"d":"354"}},{"$f":"D3*(1.0278-(0.0278*5))","v":315},null,"Set Interval",null,{"v":0.125,"d":"12.5%"},"Usually 10-15%"]
["Bench",225,5,{"$f":"(B4)/(1.0278-(0.0278*C4))","v":{"v":253.15031503150314,"d":"253"}},{"$f":"D4*(1.0278-(0.0278*5))","v":225},{"$nulls":4},"Given % of Single Rep Max for Inclusion in Relevant Tonnage"]
["Row",205,5,{"$f":"(B5)/(1.0278-(0.0278*C5))","v":{"v":230.64806480648065,"d":"231"}},{"$f":"D5*(1.0278-(0.0278*5))","v":205},null,"Tonnage Cutoff",null,{"v":0.6,"d":"60%"}]
["Dead",315,5,{"$f":"(B6)/(1.0278-(0.0278*C6))","v":{"v":354.4104410441044,"d":"354"}},{"$f":"D6*(1.0278-(0.0278*5))","v":315}]
["Incline",185,5,{"$f":"(B7)/(1.0278-(0.0278*C7))","v":{"v":208.14581458145813,"d":"208"}},{"$f":"D7*(1.0278-(0.0278*5))","v":185}]
[]
["Day","Exercise","Reps","Wk 1",null,"Wk 2",null,"Wk 3",null,"Wk 4",null,"Wk 5",null,"Wk 6",null,"Wk 7",null,"Wk 8",null,"Wk 9"]
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[null,"Assistance","3x8"]
[null,null,"3x8"]
[]
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[]
["Tonnage:",null,null,"Wk 1",null,"Wk 2",null,"Wk 3",null,"Wk 4",null,"Wk 5",null,"Wk 6",null,"Wk 7",null,"Wk 8",null,"Wk 9"]
["Core Exercise Tonnage",null,"Mon",{"$f":"SUMPRODUCT($C$10:$C$24,D10:D24)","v":{"v":12947.06689453125,"d":"12,947"}},null,{"$f":"SUMPRODUCT($C$10:$C$24,F10:F24)","v":{"v":13279.04296875,"d":"13,279"}},null,{"$f":"SUMPRODUCT($C$10:$C$24,H10:H24)","v":{"v":13619.53125,"d":"13,620"}},null,{"$f":"SUMPRODUCT($C$10:$C$24,J10:J24)","v":{"v":13968.75,"d":"13,969"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$10:$C$24,'Weeks 1-9 (Single Factor)'!L10:L24)","v":{"v":14317.96875,"d":"14,318"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$10:$C$24,'Weeks 1-9 (Single Factor)'!N10:N24)","v":{"v":14675.91796875,"d":"14,676"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$10:$C$24,'Weeks 1-9 (Single Factor)'!P10:P24)","v":{"v":15042.815917968746,"d":"15,043"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$10:$C$24,'Weeks 1-9 (Single Factor)'!R10:R24)","v":{"v":15418.886315917964,"d":"15,419"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$10:$C$24,'Weeks 1-9 (Single Factor)'!T10:T24)","v":{"v":15804.358473815912,"d":"15,804"}}]
[null,null,"Wed",{"$f":"SUMPRODUCT($C$28:$C$39,D28:D39)","v":{"v":11362.716650390623,"d":"11,363"}},null,{"$f":"SUMPRODUCT($C$28:$C$39,F28:F39)","v":{"v":11654.068359375,"d":"11,654"}},null,{"$f":"SUMPRODUCT($C$28:$C$39,H28:H39)","v":{"v":11952.890625,"d":"11,953"}},null,{"$f":"SUMPRODUCT($C$28:$C$39,J28:J39)","v":{"v":12259.375,"d":"12,259"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$28:$C$39,'Weeks 1-9 (Single Factor)'!L28:L39)","v":{"v":12565.859375,"d":"12,566"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$28:$C$39,'Weeks 1-9 (Single Factor)'!N28:N39)","v":{"v":12880.005859375,"d":"12,880"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$28:$C$39,'Weeks 1-9 (Single Factor)'!P28:P39)","v":{"v":13202.006005859374,"d":"13,202"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$28:$C$39,'Weeks 1-9 (Single Factor)'!R28:R39)","v":{"v":13532.056156005856,"d":"13,532"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$28:$C$39,'Weeks 1-9 (Single Factor)'!T28:T39)","v":{"v":13870.357559906002,"d":"13,870"}}]
[null,null,"Fri",{"$f":"SUMPRODUCT($C$43:$C$60,D43:D60)","v":{"v":15760.896099609374,"d":"15,761"}},null,{"$f":"SUMPRODUCT($C$43:$C$60,F43:F60)","v":{"v":16165.021640625,"d":"16,165"}},null,{"$f":"SUMPRODUCT($C$43:$C$60,H43:H60)","v":{"v":16579.509375,"d":"16,580"}},null,{"$f":"SUMPRODUCT($C$43:$C$60,J43:J60)","v":{"v":17004.625,"d":"17,005"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$43:$C$60,'Weeks 1-9 (Single Factor)'!L43:L60)","v":{"v":17429.740625,"d":"17,430"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$43:$C$60,'Weeks 1-9 (Single Factor)'!N43:N60)","v":{"v":17865.484140624998,"d":"17,865"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$43:$C$60,'Weeks 1-9 (Single Factor)'!P43:P60)","v":{"v":18312.12124414062,"d":"18,312"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$43:$C$60,'Weeks 1-9 (Single Factor)'!R43:R60)","v":{"v":18769.924275244135,"d":"18,770"}},null,{"$f":"SUMPRODUCT('Weeks 1-9 (Single Factor)'!$C$43:$C$60,'Weeks 1-9 (Single Factor)'!T43:T60)","v":{"v":19239.172382125238,"d":"19,239"}}]
[null,null,"Weekly",{"$f":"SUM(D65:D67)","v":{"v":40070.67964453125,"d":"40,071"}},null,{"$f":"SUM(F65:F67)","v":{"v":41098.13296875,"d":"41,098"}},null,{"$f":"SUM(H65:H67)","v":{"v":42151.93125,"d":"42,152"}},null,{"$f":"SUM(J65:J67)","v":{"v":43232.75,"d":"43,233"}},null,{"$f":"SUM(L65:L67)","v":{"v":44313.56875,"d":"44,314"}},null,{"$f":"SUM(N65:N67)","v":{"v":45421.40796875,"d":"45,421"}},null,{"$f":"SUM(P65:P67)","v":{"v":46556.94316796874,"d":"46,557"}},null,{"$f":"SUM(R65:R67)","v":{"v":47720.86674716795,"d":"47,721"}},null,{"$f":"SUM(T65:T67)","v":{"v":48913.88841584715,"d":"48,914"}}]
["Tonnage w/Significance Cutoff",null,"Mon",{"$f":"'Tonnage Calc (do not change)'!D73","v":{"v":9062.946826171874,"d":"9,063"}},null,{"$f":"'Tonnage Calc (do not change)'!E73","v":{"v":9295.330078125,"d":"9,295"}},null,{"$f":"'Tonnage Calc (do not change)'!F73","v":{"v":9533.671875,"d":"9,534"}},null,{"$f":"'Tonnage Calc (do not change)'!G73","v":{"v":9778.125,"d":"9,778"}},null,{"$f":"'Tonnage Calc (do not change)'!H73","v":{"v":10022.578125,"d":"10,023"}},null,{"$f":"'Tonnage Calc (do not change)'!I73","v":{"v":10273.142578125,"d":"10,273"}},null,{"$f":"'Tonnage Calc (do not change)'!J73","v":{"v":10529.971142578124,"d":"10,530"}},null,{"$f":"'Tonnage Calc (do not change)'!K73","v":{"v":10793.220421142574,"d":"10,793"}},null,{"$f":"'Tonnage Calc (do not change)'!L73","v":{"v":11063.05093167114,"d":"11,063"}}]
[null,null,"Wed",{"$f":"'Tonnage Calc (do not change)'!D74","v":{"v":8272.219921875,"d":"8,272"}},null,{"$f":"'Tonnage Calc (do not change)'!E74","v":{"v":8484.328125,"d":"8,484"}},null,{"$f":"'Tonnage Calc (do not change)'!F74","v":{"v":8701.875,"d":"8,702"}},null,{"$f":"'Tonnage Calc (do not change)'!G74","v":{"v":8925,"d":"8,925"}},null,{"$f":"'Tonnage Calc (do not change)'!H74","v":{"v":9148.125,"d":"9,148"}},null,{"$f":"'Tonnage Calc (do not change)'!I74","v":{"v":9376.828125,"d":"9,377"}},null,{"$f":"'Tonnage Calc (do not change)'!J74","v":{"v":9611.248828124999,"d":"9,611"}},null,{"$f":"'Tonnage Calc (do not change)'!K74","v":{"v":9851.530048828123,"d":"9,852"}},null,{"$f":"'Tonnage Calc (do not change)'!L74","v":{"v":10097.818300048824,"d":"10,098"}}]
[null,null,"Fri",{"$f":"'Tonnage Calc (do not change)'!D75","v":{"v":11876.77603125,"d":"11,877"}},null,{"$f":"'Tonnage Calc (do not change)'!E75","v":{"v":12181.308749999998,"d":"12,181"}},null,{"$f":"'Tonnage Calc (do not change)'!F75","v":{"v":12493.65,"d":"12,494"}},null,{"$f":"'Tonnage Calc (do not change)'!G75","v":{"v":12814,"d":"12,814"}},null,{"$f":"'Tonnage Calc (do not change)'!H75","v":{"v":13134.349999999999,"d":"13,134"}},null,{"$f":"'Tonnage Calc (do not change)'!I75","v":{"v":13462.70875,"d":"13,463"}},null,{"$f":"'Tonnage Calc (do not change)'!J75","v":{"v":13799.276468749998,"d":"13,799"}},null,{"$f":"'Tonnage Calc (do not change)'!K75","v":{"v":14144.258380468746,"d":"14,144"}},null,{"$f":"'Tonnage Calc (do not change)'!L75","v":{"v":14497.86483998046,"d":"14,498"}}]
[null,null,"Weekly",{"$f":"SUM(D69:D71)","v":{"v":29211.942779296875,"d":"29,212"}},null,{"$f":"SUM(F69:F71)","v":{"v":29960.966953124997,"d":"29,961"}},null,{"$f":"SUM(H69:H71)","v":{"v":30729.196875,"d":"30,729"}},null,{"$f":"SUM(J69:J71)","v":{"v":31517.125,"d":"31,517"}},null,{"$f":"SUM(L69:L71)","v":{"v":32305.053125,"d":"32,305"}},null,{"$f":"SUM(N69:N71)","v":{"v":33112.679453125,"d":"33,113"}},null,{"$f":"SUM(P69:P71)","v":{"v":33940.49643945313,"d":"33,940"}},null,{"$f":"SUM(R69:R71)","v":{"v":34789.008850439444,"d":"34,789"}},null,{"$f":"SUM(T69:T71)","v":{"v":35658.734071700426,"d":"35,659"}}]

{"sheet":"Tonnage Calc (do not change)","index":2,"n_rows":75,"n_cols":22,"rows_kept":75}
["NOTE: ","All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i.e. if <, then 0, otherwise X)"]
[null,"Don't Change or Touch Anything"]
[]
[null,{"$f":"'Weeks 1-9 (Single Factor)'!B2","v":"Test Weight"},{"$f":"'Weeks 1-9 (Single Factor)'!C2","v":"Reps (<12)"},{"$f":"'Weeks 1-9 (Single Factor)'!D2","v":"1RM"},{"$f":"'Weeks 1-9 (Single Factor)'!E2","v":"5RM"}]
[{"$f":"'Weeks 1-9 (Single Factor)'!A3","v":"Squat"},{"$f":"'Weeks 1-9 (Single Factor)'!B3","v":315},{"$f":"'Weeks 1-9 (Single Factor)'!C3","v":5},{"$f":"'Weeks 1-9 (Single Factor)'!D3","v":{"v":354.4104410441044,"d":"354"}},{"$f":"'Weeks 1-9 (Single Factor)'!E3","v":315},null,"Set Interval",{"$f":"'Weeks 1-9 (Single Factor)'!I3","v":{"v":0.125,"d":"13%"}},"Generally 10-15%"]
[{"$f":"'Weeks 1-9 (Single Factor)'!A4","v":"Bench"},{"$f":"'Weeks 1-9 (Single Factor)'!B4","v":225},{"$f":"'Weeks 1-9 (Single Factor)'!C4","v":5},{"$f":"'Weeks 1-9 (Single Factor)'!D4","v":{"v":253.15031503150314,"d":"253"}},{"$f":"'Weeks 1-9 (Single Factor)'!E4","v":225},null,"Tonnage Cutoff",{"$f":"'Weeks 1-9 (Single Factor)'!I5","v":{"v":0.6,"d":"60%"}},"Given % of Single Rep Max for Inclusion in Relevant Tonnage"]
[{"$f":"'Weeks 1-9 (Single Factor)'!A5","v":"Row"},{"$f":"'Weeks 1-9 (Single Factor)'!B5","v":205},{"$f":"'Weeks 1-9 (Single Factor)'!C5","v":5},{"$f":"'Weeks 1-9 (Single Factor)'!D5","v":{"v":230.64806480648065,"d":"231"}},{"$f":"'Weeks 1-9 (Single Factor)'!E5","v":205}]
[{"$f":"'Weeks 1-9 (Single Factor)'!A6","v":"Dead"},{"$f":"'Weeks 1-9 (Single Factor)'!B6","v":315},{"$f":"'Weeks 1-9 (Single Factor)'!C6","v":5},{"$f":"'Weeks 1-9 (Single Factor)'!D6","v":{"v":354.4104410441044,"d":"354"}},{"$f":"'Weeks 1-9 (Single Factor)'!E6","v":315}]
[{"$f":"'Weeks 1-9 (Single Factor)'!A7","v":"Incline"},{"$f":"'Weeks 1-9 (Single Factor)'!B7","v":185},{"$f":"'Weeks 1-9 (Single Factor)'!C7","v":5},{"$f":"'Weeks 1-9 (Single Factor)'!D7","v":{"v":208.14581458145813,"d":"208"}},{"$f":"'Weeks 1-9 (Single Factor)'!E7","v":185}]
[]
["Squat 1RM",null,"1RM",{"$f":"$D$5","v":{"v":354.4104410441044,"d":"354"}},{"$f":"$D$5","v":{"v":354.4104410441044,"d":"354"}},{"$f":"$D$5","v":{"v":354.4104410441044,"d":"354"}},{"$f":"$D$5","v":{"v":354.4104410441044,"d":"354"}},{"$f":"(H23)/(1.0278-(0.0278*5))","v":{"v":363.270702070207,"d":"363"}},{"$f":"(I23)/(1.0278-(0.0278*5))","v":{"v":372.35246962196214,"d":"372"}},{"$f":"(J23)/(1.0278-(0.0278*5))","v":{"v":381.6612813625112,"d":"382"}},{"$f":"(K23)/(1.0278-(0.0278*5))","v":{"v":391.20281339657396,"d":"391"}},{"$f":"(L23)/(1.0278-(0.0278*5))","v":{"v":400.9828837314883,"d":"401"}}]
["Bench 1RM",null,"1RM",{"$f":"$D$6","v":{"v":253.15031503150314,"d":"253"}},{"$f":"$D$6","v":{"v":253.15031503150314,"d":"253"}},{"$f":"$D$6","v":{"v":253.15031503150314,"d":"253"}},{"$f":"$D$6","v":{"v":253.15031503150314,"d":"253"}},{"$f":"(H28)/(1.0278-(0.0278*5))","v":{"v":259.4790729072907,"d":"259"}},{"$f":"(I28)/(1.0278-(0.0278*5))","v":{"v":265.96604972997295,"d":"266"}},{"$f":"(J28)/(1.0278-(0.0278*5))","v":{"v":272.6152009732222,"d":"273"}},{"$f":"(K28)/(1.0278-(0.0278*5))","v":{"v":279.43058099755274,"d":"279"}},{"$f":"(L28)/(1.0278-(0.0278*5))","v":{"v":286.41634552249155,"d":"286"}}]
["Row 1RM",null,"1RM",{"$f":"$D$7","v":{"v":230.64806480648065,"d":"231"}},{"$f":"$D$7","v":{"v":230.64806480648065,"d":"231"}},{"$f":"$D$7","v":{"v":230.64806480648065,"d":"231"}},{"$f":"$D$7","v":{"v":230.64806480648065,"d":"231"}},{"$f":"(H33)/(1.0278-(0.0278*5))","v":{"v":236.41426642664263,"d":"236"}},{"$f":"(I33)/(1.0278-(0.0278*5))","v":{"v":242.32462308730868,"d":"242"}},{"$f":"(J33)/(1.0278-(0.0278*5))","v":{"v":248.38273866449137,"d":"248"}},{"$f":"(K33)/(1.0278-(0.0278*5))","v":{"v":254.59230713110364,"d":"255"}},{"$f":"(L33)/(1.0278-(0.0278*5))","v":{"v":260.9571148093812,"d":"261"}}]
["Incline 1RM",null,"1RM",{"$f":"$D$9","v":{"v":208.14581458145813,"d":"208"}},{"$f":"$D$9","v":{"v":208.14581458145813,"d":"208"}},{"$f":"$D$9","v":{"v":208.14581458145813,"d":"208"}},{"$f":"$D$9","v":{"v":208.14581458145813,"d":"208"}},{"$f":"(H43)/(1.0278-(0.0278*5))","v":{"v":213.34945994599457,"d":"213"}},{"$f":"(I43)/(1.0278-(0.0278*5))","v":{"v":218.6831964446444,"d":"219"}},{"$f":"(J43)/(1.0278-(0.0278*5))","v":{"v":224.1502763557605,"d":"224"}},{"$f":"(K43)/(1.0278-(0.0278*5))","v":{"v":229.7540332646545,"d":"230"}},{"$f":"(L43)/(1.0278-(0.0278*5))","v":{"v":235.49788409627087,"d":"235"}}]
["Deadlift 1RM",null,"1RM",{"$f":"$D$8","v":{"v":354.4104410441044,"d":"354"}},{"$f":"$D$8","v":{"v":354.4104410441044,"d":"354"}},{"$f":"$D$8","v":{"v":354.4104410441044,"d":"354"}},{"$f":"$D$8","v":{"v":354.4104410441044,"d":"354"}},{"$f":"(H47)/(1.0278-(0.0278*5))","v":{"v":363.270702070207,"d":"363"}},{"$f":"(I47)/(1.0278-(0.0278*5))","v":{"v":372.35246962196214,"d":"372"}},{"$f":"(J47)/(1.0278-(0.0278*5))","v":{"v":381.6612813625112,"d":"382"}},{"$f":"(K47)/(1.0278-(0.0278*5))","v":{"v":391.20281339657396,"d":"391"}},{"$f":"(L47)/(1.0278-(0.0278*5))","v":{"v":400.9828837314883,"d":"401"}}]
[]
[]
[{"$f":"'Weeks 1-9 (Single Factor)'!A9","v":"Day"},{"$f":"'Weeks 1-9 (Single Factor)'!B9","v":"Exercise"},{"$f":"'Weeks 1-9 (Single Factor)'!C9","v":"Reps"},{"$f":"'Weeks 1-9 (Single Factor)'!D9","v":"Wk 1"},{"$f":"'Weeks 1-9 (Single Factor)'!F9","v":"Wk 2"},{"$f":"'Weeks 1-9 (Single Factor)'!H9","v":"Wk 3"},{"$f":"'Weeks 1-9 (Single Factor)'!J9","v":"Wk 4"},{"$f":"'Weeks 1-9 (Single Factor)'!L9","v":"Wk 5"},{"$f":"'Weeks 1-9 (Single Factor)'!N9","v":"Wk 6"},{"$f":"'Weeks 1-9 (Single Factor)'!P9","v":"Wk 7"},{"$f":"'Weeks 1-9 (Single Factor)'!R9","v":"Wk 8"},{"$f":"'Weeks 1-9 (Single Factor)'!T9","v":"Wk 9"},null,"Wk 1","Wk 2","Wk 3","Wk 4","Wk 5","Wk 6","Wk 7","Wk 8","Wk 9"]
[{"$f":"'Weeks 1-9 (Single Factor)'!A10","v":"Monday"},{"$f":"'Weeks 1-9 (Single Factor)'!B10","v":"Squat"},{"$f":"'Weeks 1-9 (Single Factor)'!C10","v":5},{"$f":"'Weeks 1-9 (Single Factor)'!D10","v":{"v":145.98035156249998,"d":"146"}},{"$f":"'Weeks 1-9 (Single Factor)'!F10","v":{"v":149.7234375,"d":"150"}},{"$f":"'Weeks 1-9 (Single Factor)'!H10","v":{"v":153.5625,"d":"154"}},{"$f":"'Weeks 1-9 (Single Factor)'!J10","v":{"v":157.5,"d":"158"}},{"$f":"'Weeks 1-9 (Single Factor)'!L10","v":{"v":161.4375,"d":"161"}},{"$f":"'Weeks 1-9 (Single Factor)'!N10","v":{"v":165.4734375,"d":"165"}},{"$f":"'Weeks 1-9 (Single Factor)'!P10","v":{"v":169.61027343749998,"d":"170"}},{"$f":"'Weeks 1-9 (Single Factor)'!R10","v":{"v":173.85053027343747,"d":"174"}},{"$f":"'Weeks 1-9 (Single Factor)'!T10","v":{"v":178.1967935302734,"d":"178"}},null,{"$f":"IF(D19>($H$6*D$11),D19,0)","v":0},0,0,0,0,0,0,0,0]
[null,null,{"$f":"'Weeks 1-9 (Single Factor)'!C11","v":5},{"$f":"'Weeks 1-9 (Single Factor)'!D11","v":{"v":182.47543945312498,"d":"182"}},{"$f":"'Weeks 1-9 (Single Factor)'!F11","v":{"v":187.154296875,"d":"187"}},{"$f":"'Weeks 1-9 (Single Factor)'!H11","v":{"v":191.953125,"d":"192"}},{"$f":"'Weeks 1-9 (Single Factor)'!J11","v":{"v":196.875,"d":"197"}},{"$f":"'Weeks 1-9 (Single Factor)'!L11","v":{"v":201.796875,"d":"202"}},{"$f":"'Weeks 1-9 (Single Factor)'!N11","v":{"v":206.841796875,"d":"207"}},{"$f":"'Weeks 1-9 (Single Factor)'!P11","v":{"v":212.01284179687497,"d":"212"}},{"$f":"'Weeks 1-9 (Single Factor)'!R11","v":{"v":217.31316284179684,"d":"217"}},{"$f":"'Weeks 1-9 (Single Factor)'!T11","v":{"v":222.74599191284176,"d":"223"}},null,0,0,0,0,0,0,0,0,0]
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